Optimizing the fitness level in adults through the circuit method

Over the past decade, most of the activities associated with fitness have evolved significantly. Physical activity guidelines, as well as international research, have highlighted the importance of developing maximum strength, improving cardiovascular fitness and optimizing body composition. These aspects are essential to bring significant health benefits to people of all ages and to improve the quality of life of people affected by various diseases, including cancer. The phenomenon of exercise, also known by the general names of "fitness", "exercise", "conditioning", "resistance training", or even "fitness training", is a complex reality. The term "fitness" can be associated with a number of activities commonly performed in fitness centers or gyms. In the context of 2023, one of the most widespread training methods is resistance circuit-based training. This method promotes the idea of combining aspects of aerobic conditioning, muscle endurance and neuromuscular and strength adaptations in a single workout. In the past, the circuit method was recommended as a preferred training option for people who had no previous exercise experience or who had a lower basic fitness level. This recommendation was based on the fact that this type of training had the potential to improve both maximum upper body strength and VO2 max (the maximum volume of oxygen consumed during exercise). VO2 max is a common indicator used to assess a person's fitness level. The application of the circuit method can lead to significant changes in body composition, in the sense of reducing body fat and increasing muscle mass, especially in adult men. In terms of fat loss, most studies have shown significant decreases in body fat when workouts are performed 2-3 times a week. However, the author's research indicated a 9.2% decrease in body fat in active individuals, even after just two training sessions per week. The hypothesis of this study suggests that by applying the circuit training method, significant improvements in strength development and other motor qualities will be observed, while simultaneously contributing to strengthening overall health. The aim of this research is to investigate the effects of circuit training on strength development in adults, with the aim of demonstrating that this training method is effective in this regard. The main objective of this research is to increase segmental muscle strength and at the same time improve fitness levels in adults. Specific objectives: Assess the impact of circuit training on muscle strength development in adults involved in the studio; Analysis of changes in the general physical condition of participants because of applying the circuit method; Evaluation of effects on body weight in adults following participation in circuit training; Comparing results at the end of the study with baseline data to assess progress. Proposed circuit for model study participants The structure of the circuit is as follows: Ex 1: Lying back, arms at the side of the body with palms resting on the ground, waving of lower limbs (working time: 30", pause: 40"). Ex 2: Standing, legs apart at shoulder level, squats with 3 presses, return to starting position (working time: 30", break: 40"). Ex 3: Standing, legs apart at shoulder level, dumbbells in hands (2 kg), carrying arms sideways, return to original position (working time: 30", pause: 40"). Ex 4: Lying sideways with sandbags at the ankles (1 kg), raising the leg sideways/up - right/left, returning to the starting position (working time: 30", break: 40"). Ex 5: Sitting with a dumbbell in your hands (3 kg), lifting the dumbbell to your chest followed by stretching your arms and raising the dumbbell above your head, returning to its original position (working time: 30", pause: 40"). The participants in this research consist of a group of 20 adult women, aged between 25 and 35. The location of the study was Wondergym Hall in Suceava, between January 15 and April 15, 2023. To achieve the proposed goals, subjects participated in 4 training sessions per week, on Mondays, Tuesdays, Thursdays and Fridays. Each training session lasted 60 minutes, of which 10 minutes were allocated to warm-up, 45 minutes to actual training, and 5 minutes to relax through stretching exercises.imageFig.1 Statistical Indicators for Physical Fitness Tests The statistical interpretation for X-values (averages) for each test is as follows: Weight: The mean value of weight at IT is 62.2 kg and at TF it is 59.8 kg. The average difference between TI and TF is 2.4 kg. Test Push-ups: The average value of the number of push-ups at TI is 10.1 and at TF is 15. The average difference between TI and TF is 4.9 push-ups. Long jump test: The mean difference between TI and TF is 7.4 cm. Facial Lying Trunk Extensions test: The mean value for trunk extensions at TI is 28.3 and at TF is 34.1. The average difference between TI and TF is 5.75 extensions.Supine Trunk Lift Test: The mean value at TI is 20.6 and at TF is 27.9. The average difference between TI and TF is 7.35 supine trunk lift. Squats test: The average value for squats in TI is 17.6 and in TF is 26.2. The average difference between TI and TF is 8.6 squats. Overall, average values indicate a significant improvement in performance across all tests between TI and TF. The variability coefficients show that the variation in performance was moderate in most cases, except for the push-up test, where the variation was greater. Conclusions: The circuit training method is a form of training that involves performing a set of different exercises in a certain order. This method can be used to improve muscle strength, endurance and/or weight loss; For a proper training program, a few basic steps must be followed, namely: choosing exercises, setting the number of repetitions, time and duration of the circuit. The choice of exercises will take into account that different muscle groups will be worked. We can choose basic exercises such as squats, push-ups, shoulder lifts, isolation exercises (for biceps or triceps). It is important to choose exercises that are tailored to our fitness goals and current fitness level; The data obtained from the study demonstrates the hypothesis and proposed objectives were successfully met. This is clearly reflected in the enhanced motor indices observed in each participant during the final tests in comparison to their initial performance. At the same time, we also noticed the existence of a positive attitude of the subjects towards circuit training, an increasing motivation from one session to another and at the same time, there is a good development of muscle strength.